Health Information Library

Creamy asparagus soup

June 12, 2025

Recipe

This soup is a good source of potassium, vitamins A and C, iron, folate, magnesium, and selenium.

Serves 6

This soup is a good source of potassium, vitamins A and C, iron, folate, magnesium, and selenium. If you like, you can use broccoli instead of asparagus.

In a large soup pot over high heat, combine the potatoes, asparagus, onions, celery and water. Bring to a boil. Reduce heat. Cover and simmer until the vegetables are tender, about 15 minutes. Stir in the butter.

In a small bowl, whisk together the flour and milk. Pour the mixture slowly into the soup pot, stirring all the time. Increase the heat to medium-high. Keep stirring until the soup thickens, about 5 minutes. Remove from heat. Season with lemon zest and cracked black pepper. Serve in warmed bowls.

2 cups peeled and diced potatoes
1/2 pound fresh asparagus, cut into 1/4-inch pieces
1/2 cup chopped onion
2 stalks celery, chopped
4 cups water
2 tablespoons butter
1/2 cup whole-wheat flour
1 1/2 cups fat-free milk
Lemon zest, to taste
Cracked black pepper, to taste

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 2 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 1/2 Carbohydrates 1 Fats Fruits Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 142 Calories 22 g Total carbohydrate 11 mg Cholesterol 3 g Dietary fiber 1 g Monounsaturated fat Potassium 6 g Protein 2.5 g Saturated fat About 1 1/2 cups Serving size 71 mg Sodium 4 g Total fat